Another early start.
Gym.
5k row.
2 sets each of donkey kicks, weighted bridges, sumo squats, calf raises, side planks.
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Despite fighting a bug, I also got out early for a 6.02am slog up Harrow Hill.
It was minus two when I started, but it got colder the higher I went.
Time will tell if this makes me better, or worse. 
Cheers, Paul. 
PS
At least my fingers have now warmed up enough to type this! 
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What a lush day. Not all snowy and pretty like some of you lot, but just a clear, crisp, sunny, still winter’s day.
Sea was looking glorious. Quite jealous that Mrs GB and her crew have been down for their weekly swim followed by a full English at a cafe on the beach. Lush.
I made do with a 40 min jog with the sun on my skin. Very lovely indeed.
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Same as it has been for the last couple of days, Crisp and clear. Still quite cold though but not too bad
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Switched to the better breathing technique for wall balls and found it made huge difference, when the METCON was done, jumped on the bike for 20km, 211W average.
Rest yesterday and saw the physio who’s booked me in for scan on the groin just to confirm its nothing more than tendonitis.
Another 10km at lunch today at 4:50s.
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What’s a METCON?
Metabolic Conditioning. Poncey phrase for a high intensity workout.
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30k on the bike over lunch. Need to pay more attention to the weather and not just look out the window and go 'oh, it’s sunny '. Absolutely freezing and a nightmare headwind, but fresh air is fresh air!
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It is like Comic Con but for METrosexuals
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Box Hill for breakfast 
Short (C) Stage 4 TdZ 
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I’ll grab a picture of the workout tomorrow. Currently its 15 mins working on barbell clean and jerks alternating with hanging kipping toes to bar, then a 30 min workout involving cleans, plus a load of other stuff, ski erg, wall balls, burpees etc.
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ANOTHER run today! That’s 3 this week. Plus some cycling.
Starting to feel a tiny bit more like my old self with the exercise as well. 
Sun is definitely helping.
Just looked at the stats for my run, as ran it all with just hr on the screen. Very pleased and surprised with the ROI. Felt like I was running a lot slower than that, and was only in my normal pegs. That’s cool.
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After various niggles and bad weather induced laziness, finally took my gorgeously ugly neon pink Endorphin Speed 3s out for a spin. Once I settled down and got used to them they were fantastic, the shift in effort to pace ratio is really noticeable. Strava tells me I did my second fastest ever 10k, and while towards the end I speeded up to have little fun, I definitely wasn’t pushing as I’m still paranoid about getting injured again. No rubbing or hotspots so far either.
Once I hopefully get to the other side of London marathon in one piece I’m quite excited to see if these can help me shave some time of my 5 and 10k PBs over summer.
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6km easy run. 32.52 at 5.28 pace.
Bloody cold, not a day for pushing muscles.
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30 minute spin class at lunch.
Will do my fortnightly token swim tonight.
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30 min bike
Utterly balls out ( av hr 165) good watts/ cals
1 min rest
20 min run 2.66 miles (av hr 158)
Running felt more natural but I was very tired at the start.
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Feel like I can be lifting much heavier weights but worried about buggering my shoulder again. Was also a bit concerned about my knee but that seems to be ok.
Need to be sensible and progress slowly.
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Lunch run. Then kids and Mrs have gone out to a school movie night thing. So despite just having dinner, not one to look a gift horse in the mouth I jumped on zwift for an hour. Then quick shower followed by a yoga session.
Now sat with a beer content. 
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